Skip to main content

LET’s CHANGE IT UP

Our Mako swimmer of the week last week had to be Tony who either was so committed to getting his bike ride in or maybe just didn’t have the sense to come in out of the rain.  Either way he was being safe with his helmet securely fasten to his head.
With that grin you’d think he was biking up Mount Everest
With all of you headed back to virtual schooling on Tuesday, let’s settle in to a routine as if you were also going to swim practice, oh boy.  The gold group should to dryland on Monday, Wednesday and Friday.   The blue group on Monday and Wednesday.  The senior pep group should be doing their workout on Monday, Tuesday, Thursday and Saturday.  These are your normal practice days and should help you settle into a nice routine with your school work.  Remember it’s your choice is you want to come out of this a better YOU.

With the routines we are going to put in some weight bearing exercises but do not go crazy with it.  Boys and you know who I am talking about, I know you are enamored with your “guns” on the arms, but these routines are more about the movement.  If you have light dumbbells you may use them if not use your imagination.  Two water bottles will work, your kick board, pull buoy, light bands, pieces of wood anything to help with the movement.

This week we will do the same routine each of your practice days as a guide to how your feeling next Sunday.  

ROUTINE FOR APRIL 13-APRIL18

WARM UP (1 round of warm ups)

Arm circles
Small 20 seconds each direction
Large 20 seconds each direction
Big 20 seconds each direction

Arm Swings
Small 20 seconds each direction
Large 20 seconds each direction 
Big 20 seconds each direction

LEGS
High knees 30 seconds
Butt kicks 30 seconds

MAIN CIRCUIT TRAINING  (3 rounds of this)
10 curls into overhead press lower slowly (use water bottles, kick board anything) 
10 slow squats with same equipment
10 push ups
1:00 🧗‍♂️ mountain climbers (cardio each round faster)
30 seconds leg lifts
30 seconds flutter kick
10 sit-ups/get-ups
1:00 bicycles (cardio each round faster)
10 Frankenstein walk/kicks
10 good mornings 

Rest for 3:00 and move to round 2 rest 2:00 and move to round 3 

JUST FOR FUN

Since your starting school again let’s have a little word scramble this week.  Who can get the most swimming words out of the following phrase.  “Always be mindful of the voice inside your head and the voices from outside, reinforce the positive and filter out the negatives”

You can use letters from any word to make your word but can only use that letter once.  After you have your words frame it into your own phrase. You need to have a plan!   Take a picture of your results and send it to me.



Comments

Post a Comment

Popular posts from this blog

“If it’s important to you, you will find a way.  If not, you will find an excuse.” FEEDING YOUR MUSCLES   Having trouble with those early morning workouts or competition?  Not sure what to eat or how much so that you can perform at an optimal level and get through it? Understanding the process and how to get there is not an easy one.Waking up early to jump into a cold pool for either swim practice or  a swim meet is no easy feat.  For sure one of the biggest advantage is you get to see the sun rise and you have a jump on everyone else.  One of the first things that you have to do to survive a early workout/swim meet is to fuel your vessel. By the time you wake up your body is already starving.  You need to figure out a way to fuel it that works for you.  It's not something that you can ignore because the consequences will affect your success.  I was amaze or maybe not that so many of you have nothing to eat before arriving at the pool in the morning.  This is an area of your traini
Post a Comment
Read more

Westward passage

  So I’ve made it this far riding south with the Rockies off to my right just need to find the correct route to go up and over, where is Coach Heather and her GPS not that I would listen to her.   Crossed over into Canada from North Dakota and went west in Canada.to Calgary and turned left south to Billings Montana  This will be our road west. Sun road in glacier national park.  On another note will be ending in San Diego sometime late week.  Hoping to be back by Friday practice but because of the heat we are riding less miles with more breaks.  Will definitely be there at st James Saturday morning barring any catastrophe. Make sure for you prep kids you get a good day of rest tomorrow and a good night sleep.  Get your homework done.  That first day will set the tone for the entire year.  The gold and blue groups let’s get some rest, get your homework 📚 done and set the tone for a successful season on day 1. Remember our motto “WIN”
Post a Comment
Read more

PRACTICE

  "If you don't practice you don't deserve to win." ANDRE AGASSI So you come to practice on a consistent basis hardly ever missing but yet you are always missing out on that one great swim you've been searching for.  The hard question that you need to ask yourself is this; Do I practice with with a determination to improve or do I just show up swim with little focus on what you are doing or why?  If that's the way you practice you will end up like the dog just swimming never able to capture the one big swim your searching for.  Like you after the race you will think your tired but frustrated that you came up short again. Practice is the Foundation for all of your swimming successes now and in the future and it all goes back to our theme for the season. "WIN". (What's Important Now" ).  Simply said Focus on what we are doing in practice at the moment. It's about how you approach practice and what and how you do in the water during that t
Post a Comment
Read more